Ian Orban

Ian Orban Helping busy women lose fat, build strength, and feel confident — without extreme dieting or punishing workouts.

We develop personalised, comprehensive and informed exercise and nutrition programmes to help people achieve and maintain their fitness goals.

05/06/2026

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯 
 
Woolies Schnitzel Wrap 🌯🍗 
Serves 1 Macros (whole wrap): ~870 calories 65g protein | 78g carbs | 30g fat 
 
What you need 👇 
* 1 large wrap 
* 2 Woolies crumbed chicken schnitzels (raw, pre-crumbed) 
* 1 slice processed cheese 
* Lettuce and cucumber 
 
Sauce: 
* 2 tbsp low-fat Greek yoghurt 
* Small sq**rt tomato sauce 
* Small sq**rt mustard 
* Salt and pepper 
 
How it goes 👨‍🍳 
1. Air fry schnitzels until golden and cooked through 
2. Mix sauce ingredients together and set aside 
3. Lay wrap flat, place schnitzels on one half and top with cheese to melt slightly 
4. Add lettuce, cucumber and sauce 
5. Cut from the centre of the wrap down to the bottom edge 
6. Fold each quarter over itself to form a compact stack 
7. Press down and serve

03/06/2026

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯 
 
Garlic Parmesan Chicken Tenders 🍗🔥  
Crispy and juicy. 
 
Makes 2 servings Macros (per serving): ~545 calories 50g protein | 29g carbs | 23g fat 
 
What you need 👇  
* 300g chicken mini fillets 
* 1 large egg 
* 60g cornflakes 
* Salt, pepper, paprika, dried coriander (optional) 
 
Garlic parmesan butter: 
* 40g salted butter, melted 
* 1 tsp garlic puree 
* 1 tbsp parmesan 
 
How it goes 👨‍🍳 
1. Crush cornflakes into crumbs 
2. Season the chicken 
3. Dip chicken in egg, coat in cornflakes 
4. Air fry at 180°C for ~10 min until crispy and cooked through (Idid 12min and it was perfect, just check em) 
5. Mix melted butter, garlic puree and parmesan 
6. Toss cooked chicken in the garlic parmesan butter 
 
Credit: 💪

01/06/2026

Comment “INFO” and I’ll send you my free calculator to find your daily calories and protein target 🎯 
 
Crispy Smashed Big Mac Tacos 🍔🌮 
 
Serves 3 Macros (per taco): ~260 calories 22g protein | 10g carbs | 13g fat 
 
What you need 👇 
* 3 low carb tortillas 
* 170g Woolies extra lean beef mince 
* 3 slices cheddar cheese 
* Lettuce, pickles, onion 
* Salt and pepper 
 
Mac sauce 👇 
* 3 tbsp Gourmet Greek low-fat yoghurt 
* 1 tbsp mustard 
* 2 tsp relish 
* 1 tsp vinegar 
* Paprika 
 
How it goes 👨‍🍳 
1. Spread a thin layer of mince over each tortilla, season with salt and pepper 
2. Fry meat-side down on medium heat in a greased pan for a few minutes 
3. Flip to crisp up the tortilla, add cheese, cover until melted 
4. Top with lettuce, pickles, onion and Mac sauce

31/05/2026

Comment “INFO” and I’ll send you my free calculator to find your daily calories and protein target 🎯 
 
400 Calories of Food vs 400 Calories of a Milktart 🍽️ 
 
Same number. Wildly different result. 
This is why calorie awareness matters more than cutting food out.  
 
A milktart is calorie-dense — meaning it packs a lot of energy into a small volume with very little fibre or protein to slow digestion down. You eat it fast, it digests fast, and hunger comes back fast. 
 
High volume foods do the opposite. More food physically in your stomach, more fibre slowing the process down, more time before hunger returns. 
 
Neither food is “bad” — but one of them makes staying in a deficit feel effortless, and the other makes it feel like a battle you’re constantly losing. 
 
Most diets fail not because people lack discipline, but because they’re fighting hunger with willpower instead of fixing the food choices causing the hunger in the first place. 
 
Eat more. Stay in a deficit. Lose fat. 💪

29/05/2026

Comment “INFO” and I’ll send you my free calculator to find your daily calories and protein target 🎯 
 
The Checkers Cheat Code for Eating on a Deficit 🛒 
 
Most people think eating less means being hungry. It doesn’t — it means eating smarter. 
Volume eating works because your stomach responds to physical fullness, not just calories.  
 
High water content, high fibre foods take up space and slow digestion, which keeps you fuller for longer without the calorie cost. 
 
The picks 👇 
* Baby potatoes — more filling per calorie than almost any other carb 
* Butternut — ~45 cal per 100g, roasts beautifully, naturally sweet 
* Baby marrow — virtually zero calories, high water content 
* Gem squash — slept on by everyone, shouldn’t be 
* Shredded salad mix — 15-20 cal per bag, pile it on everything 
* Berries — lowest sugar fruit you can grab, high volume, high fibre 
 
The strategy is simple. Build your plate around these first, then add your protein source, then fill in the rest of your calories from there. You end up eating a huge amount of food and staying well within your target.

27/05/2026

Comment "INFO" and I'll send you my free calculator to find your daily calories and protein target 🎯 
 
Healthy Chocolate Brownie Bowl 🍫 
Serves 6 Macros (per serve): ~95 calories 10g protein | 11g carbs | 1.5g fat 
 
What you need 👇 
* 150g banana 
* 2 egg whites 
* 20g unsweetened cocoa powder 
* 80g PB2 powdered peanut butter 
* 30ml sugar-free maple syrup 
* 30g chocolate protein powder 
 
How it goes 👨‍🍳 
1. Preheat oven to 180°C 
2. Mash banana until smooth, add all remaining ingredients and mix until no lumps 
3. Pour into a greased dish and bake for 20 minutes 
4. Let cool fully before slicing - it firms up as it cools, don't skip this 
 
I rated this a 6.5/10 - genuinely solid for what it is. Almost no fat, decent protein, and it actually tastes like a brownie. Don't expect fudgy though. 💪

25/05/2026

Comment "INFO" and I'll send you my free calculator to find your daily calories and protein target 🎯 
 
High Protein Reese's Cup Muffins 🍫🥜 
 
Serves 6 Macros (per muffin): ~185 calories 18g protein | 24g carbs | 2g fat 
 
What you need 👇 
* 138g self-raising flour 
* 320g low-fat Greek yoghurt (Gourmet, Spar) 
* 21g unsweetened cocoa powder 
* 3 egg whites 
* 7 sweetener sachets (e.g. Canderel) 
* 65g PB2 powdered peanut butter 
* 30g chocolate protein powder 
 
How you should make it👨‍🍳 
1. Preheat oven to 190°C. Grease a 6-cup muffin tin 
2. Mix dry ingredients in one bowl, wet in another 
3. Fold together until just combined - don't overmix 
4. Scoop batter in, add a dollop of reconstituted PB2 to the centre, cover with remaining batter 
5. Bake 23 minutes until a skewer comes out clean 
6. Cool fully before eating 
High protein. Low effort. Actually tastes good. 💪

24/05/2026

Comment INFO for your free macro calculator 👇 
 
Found some actually good low-calorie swaps at 
Checkers. 
 
Look - the full-calorie versions often taste better. But in a lot of cases, the lower-calorie alternatives are good enough to satisfy the craving. And that’s all you need. 
 
Checkers CapeTown PersonalTrainer HealthyShopping

20/05/2026

⚠️ WARNING: If you are taking retatrutide, you need to read this. 
 
✅ Eat enough protein 
✅ Follow a structured resistance training programme 
✅ Stay hydrated 
✅ Work with a professional who understands body composition, not just the scale 
 
The peptide alone is not enough.

18/05/2026

Most people don’t actually have “bad legs”… 
 
They just have bad squat mechanics. 👀 
 
If your squats look awkward, unstable, or you never feel your quads and glutes working properly, there’s a good chance you’re making one of these common mistakes: 
• bouncing with momentum  
• heels lifting off the floor  
• knees collapsing inward  
 
Fixing those few things can completely change how your squats feel and how your legs grow. 
 
I break it all down in this video. Save this for your next leg day. 👊 
 

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